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Welcome to a new week! Let’s get started! Monday’s Training option 1 – EMOTM 2 Muscle Ups x 10 Rounds option 2 – EMOTM Alternate Movements 5 Strict Pull ups 5 Strict Ring dips x 11 Rounds option 3 – Pull Squared 2 Rounds each Ubroken add 5lbs from last week, Rest as needed Metcon: 21-18-15-12-9-6-3 Sumo DL HP 95/65 Wall balls 20/14 Time cap: 11min
The last 10 days have been one for the ages for CrossFit Monterey: The The CrossFit Games California Regionals – Done. Xtreme Top Box Throwdown San Jose, CA – Done. Huge shout out to our members who competed this weekend in San Jose. We had 7 first time competitors which is a huge accomplishment. Yesterday, we quoted Theodore Roosevelt’s ‘Man in the Arena’ excerpt from his speech, ‘Citizenship in a Republic.’ Each and everyone of you who show up to the gym on a daily basis, and perform the task at hand, day-in-and-day-out are truly the ‘Man in the Arena.’ The workouts are never easy (and if they are – go harder/faster) – yet you show up. The weights never get lighter – yet you show up. Pain is your new normal – yet you show up. Continue to show up — you will most definitely know, that your “place shall never be with those cold and timid souls who know neither victory nor defeat.” Huge week upcoming at CrossFit Monterey with ‘Murph’ book ending your week of training and beginning your Memorial Day Weekend Festivities. We hope everyone will join us this Saturday. -Coach Patrick Week of Training Monday May 23rd, 2016 MONDAY STRENGTH Back Squat – 20 rep max (+5lbs from last week) METABOLIC CONDITIONING 3 Rounds For time 10 Power Snatches (135/95) 30 Pull ups TUESDAY GYMNASTICS Hand Stand Pushup Progression METABOLIC CONDITIONING 3 Rounds – Run 1x 100m Mile Pace or faster 1x 300m Jog Recovery 2x 100m Mile Pace or faster 1x 400m Jog Recovery WEDNESDAY STRENGTH Snatch Pull (6 sec eccentric) + Snatch (75%) METABOLIC CONDITIONING 2 Rounds 1min KB Swings 70/53 1min Burpees 1min Double unders 1min Rest THURSDAY STRENGTH Pause Clean + Front Squat + Jerk (80%) – 1×4 METABOLIC CONDITIONING 100 Wall Balls 100 Calories Rower FRIDAY STRENGTH Deadlift 10 Rep Max (+5lbs from last week) METABOLIC CONDITIONING AMRAP 2min x 3 5 OHS 185/125 5 Muscle ups Rest 1min SATURDAY ‘Murph’
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